How to Exercise With Rubber Bands

by Cecilia Harsch

About Cecilia Harsch

Cecilia Harsch has been writing professionally since 2009. She writes mainly home improvement, health and travel articles for various online publications. She has several years of experience in the home-improvement industry, focusing on gardening, and a background in group exercise instruction. Harsch received her Certified Nurses Assistant license in 2004. She attended Tarrant County College and studied English composition.

Rubber resistance bands are often used during exercises for rehabilitation and physical therapy after injuries to rebuild muscles lost due to inactivity. However, resistance bands have also found their way into circuit training and home resistance training. Resistance bands can target small muscle groups that previously resisted weight training. The bands are available in a variety of resistance levels, making it possible to choose the right resistance to work any muscle in your body.

Step 1

To work your leg muscles, stand with both feet on the rubber resistance band at shoulder width apart. Hold the ends of the taut band in both hands at your shoulders. Bending your knees and keeping your back straight, squat toward the floor. Return to the standing position and complete 20 repetitions. Try a variation by holding your arms straight down to your side while holding the band in both hands.

Step 2

Place the rubber resistance band under the ball of one foot. Take a slight step back with the other foot. Bend forward at the waist about 45 degrees keeping your back flat. Hold the ends of the resistance band in both hands. Pull the band up toward your waist bending your elbows while keeping your arms close to your body. Return your arms to the starting position and repeat 20 times. This exercise tones your back and arms.

Step 3

To tone the backs of your arms, hold one end of the resistance band behind your head. Grab the other end of the band behind your back with your hand at your waist, keeping the band taut. Straighten your elbow to extend the hand from behind your head to above your head. Slowly lower your arm back to your starting position and repeat 20 times. Switch positions with your hands and repeat 20 times with the opposite arm.

Step 4

Target the front of your arms by standing with both feet on the rubber resistance band at shoulder width apart and your knees slightly bent. Grab both ends of the band with both hands, keeping your arms close against your sides. Bend your elbows in front of you, raising your hands to the front of your shoulders. Slowly lower your arms back to your side and repeat 20 times.

Step 5

Hold the rubber resistance band in both hands and place it behind your back at chest level and under your arms. Bend your arms and hold them at chest level. Keep your palms facing the floor as you extend your arms in front of you. Slowly return to your starting position and repeat 20 times. Try a variation of the exercise by attaching the band to a stationary object behind you. This exercise tones the muscles in your chest.